Sat 16th Mar 2019 at 7:00am by fleety

Run > General

Windsor 20miler - Closed Road, Flat & Fast

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Time
23:43
Miles
3.08
Min/mi
7:42
Pacing
94%
WAVA
57.00
Stride(cm)
114
Cals
359
Cadence
183
BPM
177
%MHR
103.6
B/mi
1365
Surface
Road

Notes & Comments

Split Summary
===
1) 1.61km - 7:08(4:26/km) 171/188bpm 101cal 13.54/16.09kmph
2) 1.61km - 7:52(4:53/km) 179/186bpm 122cal 12.27/12.66kmph
3) 1.61km - 8:05(5:01/km) 181/203bpm 127cal 11.94/12.8kmph
4) 0.13km - 37(4:41/km) 194/198bpm 9cal 12.8/12.93kmph

7:08 7:52 8:05 37

Pin Map

0mi in 0

Pace

16%

66%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	54	54 +5	7:11	164 155-176	1178	191 186-194
0.25	1:48	54	7:13	162 158-164	1170	192 188-196
0.38	2:40	52	6:53	168 164-171	1155	190 186-196
0.50	3:35	55	7:21	171 169-175	1257	191 188-194
0.63	4:28	53	7:07	171 170-173	1217	190 184-192
0.75	5:21	52	6:59	173 171-175	1209	180 96-194
0.88	6:16	55	7:21	180 172-186	1322	184 176-188
1.00	7:12	56	7:32	179 177-183	1348	186 182-190
1.13	8:11	59	7:49	178 176-180	1391	184 180-190
1.25	9:08	57	7:36	179 176-180	1359	186 184-188
1.38	10:07	59	7:53	182 177-185	1436	182 176-184
1.50	11:08	1:01	8:07	179 170-183	1454	184 180-192
1.63	12:07	59	7:52	176 174-177	1386	180 176-188
1.75	13:05	58	7:42	179 178-181	1380	180 176-182
1.88	14:06	1:02	8:12	180 178-183	1477	180 178-188
2.00	15:04	58	7:45	177 175-180	1372	178 172-182
2.13	16:08	1:04	8:28	178 176-180	1507	178 176-180
2.25	17:10	1:02	8:14	177 175-182	1458	178 176-182
2.38	18:07	57	7:38	182 179-185	1389	180 178-182
2.50	19:10	1:03	8:23	181 177-184	1518	179 176-184
2.63	20:09	1:00	7:58	183 181-185	1458	177 176-180
2.75	21:10	1:01	8:08	180 174-185	1464	178 176-180
2.88	22:11	1:01	8:05	182 179-186	1473	179 176-182
3.00	23:09	58	7:46	189 176-203	1468	180 178-186
3.08	23:47	38	7:34	194 189-198	1469	178 174-180

Heart

177/203max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

183 (196 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	183	3.1	23:42	7:43
Walk	0.4	96	0	5	6:24

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:49	45.71%	More
800m	3:28	6:58	51.67%	More
1km	4:21	7:00	53.82%	More
Mile	7:06	7:06	56.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:30	6:30	61.70
5km	23:57	7:43	56.92
5M	41:24	8:17	53.47
10km	53:10	8:33	51.94
10M	1:31:53	9:11	49.60
Half	2:05:20	9:34	47.70
20M	3:23:54	10:12	46.46
Mara	4:38:09	10:37	45.41

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